HyroxGenerate WODProgramsToday's WOD
hyrox workout generatorhyrox training wodhyrox-style workouthyrox race prep

HYROX-Style Workout Generator — Train for the Race

HYROX combines running with functional fitness stations — sled push, ski erg, rowing, wall balls, burpee broad jumps, and more. Whether you're racing or just want a new training stimulus, HYROX-style workouts develop race-specific fitness while building a phenomenal engine.

Generate Your WOD — FreeToday's WOD

Sample Workouts

Beginner · Intermediate · RX

HYROX-Inspired Simulation

Save WOD
Beginner20 minHome GymFor Time

Score

Fastest time wins. If capped, record reps completed at the cap.

Stimulus

HYROX race rhythm: run under fatigue, station, repeat

Target Score

Finish in 6-9 min; keep run splits within 10-15%

Time Cap

12 min

Feel

Aerobic pressure rises every station; transitions stay deliberate and short.

  • - Score: finish time. Finish in 6-9 min; keep run splits within 10-15%.
  • - Run the first split controlled enough that station one starts within 10 sec of arriving.
  • - Run pace should support the next movement; the score is won by consistent splits, not the fastest first run.

Perform 2 rounds of the following warm-up circuit. Move deliberately — the warm-up prepares joints as much as heart rate.

Jump Rope or High Knees
2 min
Arm Circles + PVC Pass-Through
10 each
Air Squats
15
Hip 90/90 Stretch
30 sec each side
KB Halos
10 each direction
Cat-Cow
10

2 intervals for time: Run 400m, then complete the station before starting the next run. This is a HYROX-inspired adaptation: it keeps the run/station rhythm when race equipment is limited. Keep transitions tight and log total time. Target: Finish in 6-9 min; keep run splits within 10-15%. Stimulus: HYROX race rhythm: run under fatigue, station, repeat.

Run 400m

Controlled pace into the station

DB Thrusters

HYROX station volume scaled for a 20-minute session

1215/10 lb
Run 400m

Last run: push the pace

DB Farmer Carry

HYROX station distance scaled for a 20-minute session

20m2x15/10 lb

Hold each position for the prescribed time. Breathe deeply and allow your heart rate to normalize.

Child's Pose
60 sec
Pigeon Pose
60 sec each side
Seated Hamstring Stretch
45 sec each side
Lying Quad Stretch
45 sec each side
Box Breathing (4-4-4-4)
2 min
#beginner#20min#home-gym#for-time#hyrox#running#weightlifting

Export this WOD to PDF with PRO.

HYROX-Inspired Simulation

Save WOD
Intermediate20 minHome GymFor Time

Score

Fastest time wins. If capped, record reps completed at the cap.

Stimulus

HYROX race rhythm: run under fatigue, station, repeat

Target Score

Finish in 5-7 min; keep run splits within 10-15%

Time Cap

12 min

Feel

Aerobic pressure rises every station; transitions stay deliberate and short.

  • - Score: finish time. Finish in 5-7 min; keep run splits within 10-15%.
  • - Run the first split controlled enough that station one starts within 10 sec of arriving.
  • - Run pace should support the next movement; the score is won by consistent splits, not the fastest first run.

Perform 2 rounds of the following warm-up circuit. Move deliberately — the warm-up prepares joints as much as heart rate.

Jump Rope or High Knees
2 min
Arm Circles + PVC Pass-Through
10 each
Air Squats
15
Hip 90/90 Stretch
30 sec each side
KB Halos
10 each direction
Cat-Cow
10

2 intervals for time: Run 400m, then complete the station before starting the next run. This is a HYROX-inspired adaptation: it keeps the run/station rhythm when race equipment is limited. Keep transitions tight and log total time. Target: Finish in 5-7 min; keep run splits within 10-15%. Stimulus: HYROX race rhythm: run under fatigue, station, repeat.

Run 400m

Controlled pace into the station

DB Deadlift

HYROX station volume scaled for a 20-minute session

152x25/20 lb
Run 400m

Last run: push the pace

DB Thrusters

HYROX station volume scaled for a 20-minute session

1225/20 lb

Hold each position for the prescribed time. Breathe deeply and allow your heart rate to normalize.

Child's Pose
60 sec
Pigeon Pose
60 sec each side
Seated Hamstring Stretch
45 sec each side
Lying Quad Stretch
45 sec each side
Box Breathing (4-4-4-4)
2 min
#intermediate#20min#home-gym#for-time#hyrox#running#weightlifting

Export this WOD to PDF with PRO.

HYROX-Inspired Simulation

Save WOD
Advanced / RX20 minHome GymFor Time

Score

Fastest time wins. If capped, record reps completed at the cap.

Stimulus

HYROX race rhythm: run under fatigue, station, repeat

Target Score

Finish in 4-6 min; keep run splits within 10-15%

Time Cap

12 min

Feel

Aerobic pressure rises every station; transitions stay deliberate and short.

  • - Score: finish time. Finish in 4-6 min; keep run splits within 10-15%.
  • - Run the first split controlled enough that station one starts within 10 sec of arriving.
  • - Run pace should support the next movement; the score is won by consistent splits, not the fastest first run.

Perform 2 rounds of the following warm-up circuit. Move deliberately — the warm-up prepares joints as much as heart rate.

Jump Rope or High Knees
2 min
Arm Circles + PVC Pass-Through
10 each
Air Squats
15
Hip 90/90 Stretch
30 sec each side
KB Halos
10 each direction
Cat-Cow
10

2 intervals for time: Run 400m, then complete the station before starting the next run. This is a HYROX-inspired adaptation: it keeps the run/station rhythm when race equipment is limited. Keep transitions tight and log total time. Target: Finish in 4-6 min; keep run splits within 10-15%. Stimulus: HYROX race rhythm: run under fatigue, station, repeat.

Run 400m

Controlled pace into the station

DB Farmer Carry

HYROX station distance scaled for a 20-minute session

40m2x35/25 lb
Run 400m

Last run: push the pace

KB Swings

HYROX station volume scaled for a 20-minute session

3532/24 kg

Hold each position for the prescribed time. Breathe deeply and allow your heart rate to normalize.

Child's Pose
60 sec
Pigeon Pose
60 sec each side
Seated Hamstring Stretch
45 sec each side
Lying Quad Stretch
45 sec each side
Box Breathing (4-4-4-4)
2 min
#advanced#20min#home-gym#for-time#hyrox#running#weightlifting

Export this WOD to PDF with PRO.

Want a different workout every time?

The generator creates a new WOD on every click. Set your level, available equipment, and time — done in seconds.

Generate Unlimited WODs — Free

No account needed · Pro unlocks history, PDF export & personalization

Coach-Written Guide

Hyrox vs CrossFit: What Actually Changes When You Train for Both

Hyrox and CrossFit share functional movements and conditioning demands, but they are different sports with different training logic. Comparing them by race duration, skill breadth, pacing and specificity is more useful than declaring one universally harder.

Read the full guide — 9 min read

Common Questions

What is HYROX?

HYROX® is a global fitness racing series where athletes compete through 8 kilometers of running combined with 8 functional fitness stations (ski erg, sled push, sled pull, burpee broad jump, rowing, farmer's carry, sandbag lunges, and wall balls). Competitors race one at a time through the course.

What equipment do I need for HYROX training?

For full race simulation: a sled and turf, rowing machine, ski erg, and wall balls. For training at home or minimal equipment: you can simulate most stations with running, goblet squats (for wall balls), and farmers carries with dumbbells or kettlebells.

How should I structure HYROX training?

Build aerobic base with running and low-intensity conditioning first. Add HYROX-specific station training after your base is established. Simulate race conditions periodically (run + station combinations) in the final 8 weeks before a race.

What is a good HYROX finish time for beginners?

Beginner/recreational targets: men under 90 minutes, women under 100 minutes. Intermediate targets: men 60–75 min, women 70–85 min. Elite targets: men under 55 min, women under 65 min. Most first-timers finish in 75–110 minutes.

Go Pro — unlock everything

Full WOD history · PDF export · Personalized daily workouts · Founder pricing

Free AccountSee Pro Plans

Training safety: scale movements, load and intensity to your experience. Stop when pain or loss of control changes the exercise, and consult a qualified health professional when an injury, pregnancy or medical condition affects training.

Related Workouts

HYROX Training PlanHYROX Race SimulationBeginner HYROX TrainingConditioning Workout GeneratorFor Time Workout GeneratorHyrox Doubles Training